楊炎勝 2022/12/25 訓練日誌

楊炎勝新竹
ID 7770

140 位追隨者

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楊炎勝

100.0 km | 12:36:17 | 07:33/km | 第77馬

第五屆高雄山城100Km超級馬拉松賽

官方成績
日期	2022-12-25
成績	12:36:17
總名次	146 / 401
分組名次	22 / 67
平均速度	07:33/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:09'29")

00:09'29"

00:49'07"

10 km

(00:49'07")

00:39'38" (+30'09")

15 km

(01:16'56")

00:27'49" (+18'20")

01:03'04" (+13'57")

20 km

(01:52'11")

00:35'15" (+25'46")

25 km

(02:25'19")

00:33'08" (+23'39")

01:08'51" (+19'44")

30 km

(03:01'02")

00:35'43" (+26'14")

35 km

(03:37'40")

00:36'38" (+27'09")

01:22'24" (+33'17")

40 km

(04:23'26")

00:45'46" (+36'17")

45 km

(05:01'17")

00:37'51" (+28'22")

01:07'44" (+18'37")

50 km

(05:31'10")

00:29'53" (+20'24")

55 km

(06:01'49")

00:30'39" (+21'10")

01:05'43" (+16'36")

60 km

(06:36'53")

00:35'04" (+25'35")

65 km

(07:16'23")

00:39'30" (+30'01")

01:18'52" (+29'45")

70 km

(07:55'45")

00:39'22" (+29'53")

75 km

(08:35'33")

00:39'48" (+30'19")

01:22'31" (+33'24")

80 km

(09:18'16")

00:42'43" (+33'14")

85 km

(09:59'07")

00:40'51" (+31'22")

01:27'56" (+38'49")

90 km

(10:46'12")

00:47'05" (+37'36")

95 km

(11:25'35")

00:39'23" (+29'54")

01:21'05" (+31'58")

100 km

(12:07'17")

00:41'42" (+32'13")

Finish

(12:36:17)

日期: 2022-12-25 04:00 - 總爬升: 968 m - 平均心率: 144 - 卡路里: 5843 Cal - 平均步頻: 185 - 溫度: 10°C - 濕度: 62%

新竹

楊炎勝

留言

逐漸掌握住重點，明年目標SUB12!

賽前宣言: 每屆都來

賽後評分: 記取今年的疏失，明年應該會更好!
給 4 星

心率區間	心跳數	心率等級
1:E有氧耐力區	102~124	65~79%
2:M馬拉松配速區	124~140	79~89%
3:T乳酸耐力區	140~145	89~92%
4:A無氧耐力區	145~154	92~97.5%
5:I最大耗氧區	154~158	97.5~100%
最大心率為158 點此去設定最大心率

12月累積里程 : 334.10 km

母子鱷魚丫拖四代跟上來累積 : 2659.6 km

Strava 上傳 | 2 years ago

阿斌, Anne 和其他 1 人說推

留言

Steel1971 為什麼楊兄跑百K跟喝水一樣輕鬆...

2022-12-28 13:03 ·

1 個人推


	目標心跳區間: 104~ 136

里程 (km)	配速 (/km)	時間 (累計時間)
1	01'12"	00:01'12"
2	00'53"	00:02'05"
3	02'43"	00:04'48"
4	01'47"	00:06'35"
5	02'54"	00:09'29"
6	07'58"	00:17'27"
7	06'36"	00:24'03"
8	06'38"	00:30'41"
9	06'50"	00:37'31"
10	11'36"	00:49'07"
11	02'12"	00:51'19"
12	06'31"	00:57'50"
13	06'19"	01:04'09"
14	06'17"	01:10'26"
15	06'30"	01:16'56"
16	06'32"	01:23'28"
17	07'28"	01:30'56"
18	06'28"	01:37'24"
19	08'20"	01:45'44"
20	06'27"	01:52'11"
21	06'52"	01:59'03"
22	06'39"	02:05'42"
23	05'33"	02:11'15"
24	06'16"	02:17'31"
25	07'48"	02:25'19"
26	07'40"	02:32'59"
27	05'50"	02:38'49"
28	08'04"	02:46'53"
29	07'24"	02:54'17"
30	06'45"	03:01'02"
31	07'18"	03:08'20"
32	06'48"	03:15'08"
33	06'40"	03:21'48"
34	08'03"	03:29'51"
35	07'49"	03:37'40"
36	09'52"	03:47'32"
37	10'21"	03:57'53"
38	08'17"	04:06'10"
39	08'11"	04:14'21"
40	09'05"	04:23'26"
41	09'14"	04:32'40"
42	08'18"	04:40'58"
43	09'08"	04:50'06"
44	05'51"	04:55'57"
45	05'20"	05:01'17"
46	05'04"	05:06'21"
47	06'06"	05:12'27"
48	05'59"	05:18'26"
49	05'15"	05:23'41"
50	07'29"	05:31'10"
51	04'59"	05:36'09"
52	05'35"	05:41'44"
53	07'00"	05:48'44"
54	06'17"	05:55'01"
55	06'48"	06:01'49"
56	06'08"	06:07'57"
57	06'05"	06:14'02"
58	06'44"	06:20'46"
59	08'02"	06:28'48"
60	08'05"	06:36'53"
61	07'00"	06:43'53"
62	10'57"	06:54'50"
63	06'37"	07:01'27"
64	06'30"	07:07'57"
65	08'26"	07:16'23"
66	06'43"	07:23'06"
67	08'29"	07:31'35"
68	08'24"	07:39'59"
69	09'15"	07:49'14"
70	06'31"	07:55'45"
71	08'01"	08:03'46"
72	06'39"	08:10'25"
73	09'39"	08:20'04"
74	08'20"	08:28'24"
75	07'09"	08:35'33"
76	10'33"	08:46'06"
77	09'21"	08:55'27"
78	09'34"	09:05'01"
79	06'41"	09:11'42"
80	06'34"	09:18'16"
81	08'32"	09:26'48"
82	09'30"	09:36'18"
83	07'23"	09:43'41"
84	06'59"	09:50'40"
85	08'27"	09:59'07"
86	08'13"	10:07'20"
87	11'18"	10:18'38"
88	07'55"	10:26'33"
89	11'10"	10:37'43"
90	08'29"	10:46'12"
91	08'25"	10:54'37"
92	06'45"	11:01'22"
93	07'54"	11:09'16"
94	09'26"	11:18'42"
95	06'53"	11:25'35"
96	07'50"	11:33'25"
97	09'00"	11:42'25"
98	07'41"	11:50'06"
99	08'16"	11:58'22"
100	08'55"	12:07'17"
101	07'32"	12:14'49"
102	06'43"	12:21'32"
103	06'44"	12:28'16"
104	06'31"	12:34'47"
104.2	13'25"	12:36'51"